Tuesday, December 11th 2018

Warm-Up (7-10 minutes)
500m Row
10 Inch Worm to Push Up
10 Scap Push Ups
10 Cat/Cow
10 Banded Hip Raises. *Small Green Bands in the basket
30 banded Monster Walks.
3-Way Banded Stretch

Strength: (18 minutes)
Gymnastics:
5 Sets:
Ring Dips 20 Seconds on 40 seconds off
5 Sets:
Pull-Ups 20 Seconds on 40 seconds off

Squat Clean Warm-Up: With An Empty Barbell
5 Shrugs
5 High Pulls
3 Sets of 1 Hang Power Clean + 1 Front Squat
3 Sets of 1 Power Clean + 1 Front Squat
3 Squat Cleans

For The Next 5 Minutes:
Find a moderate 3 rep squat clean you can be consistent with for 13 seconds at a time.

Workout of The Day
For Time:
100 DUs
80 Air Squats
60 Cal Row
40 Toes To Bar
20 Squat Cleans 135/95